AO: POOLER
QiC: Skinny Dip
Date: 02/01/2023
Title: No running but heart was pumping
Number of HIMs: 12
Betty Crocker, Brady Bunch, Flat Tire, Gumbo, Skinny Dip, Spam, Sweet -n -low, TestTube
Number of FNGs: 1
Name of FNGs: Chestnut
WarmOrama:
Light jog to grab 3 more cindys
Worlds greatest stretch with cobra, standing hamstring stretch
Spine stretch (Michael phelps)
Tin soldiers
Knee and ankle rotations
Cindy swing demonstration, the getup without cindy demo, navy SEAL burppee demo (burpee, one merican, mtn climber, one merican, mtn climber, merican then burpee)
Explained the course
One cone = 3x navy SEAL burpees then bear crawl to two cones
Two cones = 3x jump squats then inch worm with merican to three cones
Three cones = 3x mericans then crab crawl to one cone
Tha Thang:
10x Cindy swings
10x getups with no hand help
5L/5R presses
10x Cindy swings
3x navy SEAL burpees then bear crawl (20yd) to two cones 3x Jump squats then inch worm with mericans to (10 yd) to three cones 3x mericans then crab crawl (25 yd) to one cone 3x Navy SEAL burpees then bear crawl (25 yd) to two cones 3x jump squats then inch worm with mericans (15 yd) to three cones 3x mericans then crab crawl (25 yd) to one cone 3x navy SEAL burpees then bear crawl (20 yd) to two cones 3x jump squats then inch worm with mericans (15 yd) to three cones 3x mericans then crab crawl (20 yds) to two cones 3x jump squats then inch worm with mericans (15 yd) to one cone 3x Navy SEAL Burpees then bear crawl (15 yd) to start point. Rinse and repeat. 10x Cindy Swings
10x getups with no hands
10x Cindy swings
5L/5R presses
Then repeat circuit again starting with 3x Navy SEAL burpees.
SD made it to the fourth set of cones. BC and a few others made it to the second set of cones. Spam and Vader helped out FNG aka Chestnut
The goal of the workout was to showcase you can get your heart rate up without having to run by doing bear crawls, crab walking, and other various workouts. This is to help those who may be injured or not always down for running and chasing those gazelles out there.
COT:
Countarama, Namearama, FNG naming…apparently he enjoyed a post workout hotdogs after his Monday workout with Honker. Hence he is now known as Chestnut (World record eating hot dog champion is Joey Chestnut), pledge then prayers for the men of F3, their families, friends, service members deployed overseas and being good people in life.
Some races next weekend and speed 4 need support needed.
Have a great week men!